We know that anxiety can increase pain and our perception of pain. At the moment we are living in a world situation that feels very unstable, uncertain and indeed dangerous in places, and it makes most of us more anxious than we would usually be.
For some of you, this may be leading to a spike in chronic pain.
It seems a good time then to go through some ABCs about anxiety. If you can control your anxiety, then you may find it is easier to work to lessen your pain. There are some very basic things you can do which might just get that anxiety down a little bit.
There are some common triggers to anxiety. You will not have all of these but read through them, and you may find that some ring a bell with you
Caffeine and Alcohol
Caffeine does not affect everyone. The tolerance of caffeine is very much determined by individual metabolism. Anyone who suffers from anxiety should try cutting down and see if that makes a difference. There are a couple of things to remember.
Caffeine is not just in coffee. Some soft drinks have more caffeine than coffee. Tea, especially black tea, has caffeine although not as much as coffee. Some energy supplements are stuffed full of caffeine.
Check the labels before you have any of these drinks or other products which you think might have caffeine.
Record how much caffeine you have. You may well find that you feel calm and chilled on two cups of coffee but edgy with three. It is all individual and you need to find your limits.
So, if you are cutting down, keep a record of how many caffeine-laden drinks you have.
Alcohol. A drink is okay in moderation, but if you become dependent this can induce anxiety. Model yourself on a friend or relative who does not drink very much. Watch them and see how they do it. Would that suit your lifestyle? Have at least a couple of days a week when you do not drink anything. Notice how you feel. If your anxiety goes down after a few periods free from drink, then this is a good strategy for you. Try going to some social events and not drinking. Perhaps you feel happier and more in control.
Give these strategies time to work. You need to be patient to get used to new ways.
An untidy home
Keep things at home relatively tidy. A big mess is a way of telling your subconscious that you are not in control. Stop sending signals that you cannot cope with. Set some time aside and put things away. Have a clear-out and throw away things that just clog up your living space. Do not aim for perfection. You live a normal life, perhaps you have children and pets, so you cannot live in a magazine-tidy home. You might however be able to set aside a small part of your home as your relaxing zone. A small room or even a corner with comfortable and relaxing furnishings can make all the difference.
Letting go of basic routines
Make sure you do the basics you need to feel confident and happy. If you suffer from chronic pain this can go along with a good pain control regime. (see my book for more information). Draw up a basic list, and I mean basic, of things you need to do to stay well mentally and physically. Personal hygiene, decent food, a minimum of exercise, are the sort of things for this list. Add at least one nice thing every day, this will help your mental health.
Dealing with insomnia
Insomnia is a cause of anxiety and anxiety can cause insomnia. If you are sleeping badly then you need to take action before anxiety, and possibly pain, begin to increase. Deal with this list you might find you improve
- Keep your bedroom free of electronic equipment
- Keep your bedroom cool
- Got to bed at the same time every night
- If you cannot sleep after 20 minutes get up. Go back to bed when you feel tired again
For more detail on how to develop a good sleep routine get my book.
Stress
Stress is a precursor for anxiety. If you are feeling stressed, you are placing your body under pressure. Your body will be behaving in ways that are telling your mind that something is up, and it needs to worry. You can sometimes short circuit this by simple measures. Here are some easy things to try
- Gentle exercise
- Self-hypnosis audios
- Breathing exercises.
- Keeping stress under control is the first step to controlling anxiety.
Deal with obvious sources of stress if you can
First, find out what they are. Sit down and make a list. It might be your job, your finances, a relative or friend, your health, or one hundred other things. Then start with the things you can deal with and list them, starting with the easiest one. Deal with that, either by solving the issue or removing it altogether. Then move on to the next thing. You will never be able to remove all the stressors from your life, but you will be surprised at how many things which worry you can be removed.
Everyday life events.
This is linked to our last point, and it is just as important. Often, we find that we have routines in life that are difficult and damaging for us. Equally, often when we think about it, we find there are no good reasons for these routines. They have just developed through habit.
One example might be your commute to work. Perhaps you cannot change it. It might be worth asking if your job is worth it or if a change of job is possible. But often you will find that there is an easier way. Perhaps you should make time for the 40 minutes it would take to walk rather than go on the tube. It is longer, but if you have the time, it could be healthier and even more enjoyable. Or perhaps you have a routine of seeing someone every week. You do not get on and neither of you enjoys it. Could you make it less frequent? Another example might be that your partner insists you both go to a certain pub every weekend. It is somewhere you find crowded, noisy, and stressful. Could you compromise and go somewhere you like every other week? Think it through, there are bound to be some things you can change.
These are all simple, easy things and some will make a difference to you. Best of luck and see you next month.